1 hour workout routine, geared for strength

I need some critiques of my current workout, my problem is that it is taking too long, upwards of an hour and a half to 2 hours, and I really only have an hour per workout session at ths time. Here is my routine:

One thing I do have to be careful of is exercises like squats, I have one ruptured disc and a bulging disc. I've had them for years and manage pain ok, which is why I like lifting, I can control the stress the discs receive.

6-7 exercises at most....15 exercises per workout is simply way too many

This is more like it for sure.

Doing shoulders after triceps reduces anterior delt growth due pre-fatiguing of the pressers. I believe that not doing legs is less about timing and more about inclination; if big and strong thighs are simply not a priority with you, then fine. But don't avoid squatting, say, simply because it's hard.

"An infraction is better than an infarction."
- Aldington and Adlington

Doing shoulders after triceps reduces anterior delt growth due pre-fatiguing of the pressers. I believe that not doing legs is less about timing and more about inclination; if big and strong thighs are simply not a priority with you, then fine. But don't avoid squatting, say, simply because it's hard.

Good little tip Whiskeyjack....

I agree.
I don't care about massive thighs myself but I do care about overall body strengthening and from what I've learned here squats will always be in my routine.
I think (first oxymoron for Mothers' Day) many people may start doing squats with too much weight, hence, they think they are to taxing and justify forgetting about their importance in overall body development....but I've been wrong in the past.

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we
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I have two disc problems, I have to be very careful about the pressure I put on my lower back. I have degenerative disc disease, my two lumbar discs shrink over time and I eventually had a rupture. The other one is bulging.

Certain types of activities severely aggravate them, I can try squats again, but I need other options if I cannot do them due to my condition.

That's all you need! Since squats are an issue for you,(I feel your pain on those) try to do DB squats, use straps to hold the db if your grip starts to fail, or try the 1-legged variety, lighter weight, and still hits them ok. I hope this helps you. I was doing this program. Take a look in my journal to get a practical idea of how it's executed. http://forum.bodybuilding.com/showth...hp?t=106716261

I have two disc problems, I have to be very careful about the pressure I put on my lower back. I have degenerative disc disease, my two lumbar discs shrink over time and I eventually had a rupture. The other one is bulging.

Certain types of activities severely aggravate them, I can try squats again, but I need other options if I cannot do them due to my condition.

If that's the case, then don't squat or deadlift, at least not now. You could do some free weight hyperextensions and for legs, leg extensions.

"An infraction is better than an infarction."
- Aldington and Adlington

The gym I work out at (YMCA) has a cabled bench bar, it helps tremendously when doing squats and stiff-legged deadlifts solo. I LOVED the deadlifts, something about that exercise really felt like strength building, working out many muscles at once. Nothing aggravated my back so far.

Whole routine took approximately an hour. Any other bang-for-your-buck exercises out there I may be missing? I still did not do any stomach.

The gym I work out at (YMCA) has a cabled bench bar, it helps tremendously when doing squats and stiff-legged deadlifts solo. I LOVED the deadlifts, something about that exercise really felt like strength building, working out many muscles at once. Nothing aggravated my back so far.

Whole routine took approximately an hour. Any other bang-for-your-buck exercises out there I may be missing? I still did not do any stomach.

Yes, timed it right at one hour. Felt really good too, I think I'll change my rotation though to do squats first. My bench feels kinda weak though, I may need to do something else to help chest, unless I'm inadvertantly working chest already with other exercises and don't know it.

Yes, timed it right at one hour. Felt really good too, I think I'll change my rotation though to do squats first. My bench feels kinda weak though, I may need to do something else to help chest, unless I'm inadvertantly working chest already with other exercises and don't know it.

DUDE! Break that up into smaller workouts. Rest longer between sets, and lift heavier! Do you only have 1 day a week to lift?

Well, I cut down from 15 exercises to 8, and it felt very manageable. Why is it too much?

With the heavy loads, and the amount of work, it will crash you Central Nervous System quickly! Just be careful and give it some time. Form is crucial on those big lifts. You probably won't be really sore, but that doesn't mean that you are recovered. Be careful. Plus, your tendons may not be ready to handle the load either!

I need some critiques of my current workout, my problem is that it is taking too long, upwards of an hour and a half to 2 hours, and I really only have an hour per workout session at ths time. Here is my routine:

That's 4 days a week, I can probably only swing 3 for now. I may split up the 8 exercises into two different days and rotate them every week on alternating Mon/Fri's. The eventual goal is M, W, F for now.

"Compound exercises allow you to lift heavier weights and work more muscle groups at the same time than isolation exercises. This saves you precious time in the gym while stimulating the maximum amount of muscle fibers."

Stiff-legged deadlifts definitely fit into this category and I love them. However, 3 times a week still brings me back to recovery problems, I don't think I can recover with only 1 day in between total body workouts.

I think it depends on the person. I do total body three times a week, but each day is a different workout. Sometimes I'm a little sore (like today from Wednedays workout) but then I have Sat and Sun to fully recover.

Mike
Owner- The Body Shop Gym
"Lift. Spot..or Leave!"
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